3711 S. Isabella Rd. Suite A info@crossfitworthy.com 989-400-4886

Tag: pull aparts

07.31.2013 [wednesday]

Last day of July 2013. WOW. Although I am excited and ready for our students that left for the summer to return, I am nowhere near ready for the summer to be over! Are you? Have you accomplished… Read More

07.24.2013 [wednesday]

Max-Effort Lift: 20:00 Bench warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Banded Tricep Push Downs 1x close to failure 1x failure Pulling Superset: 3 Rounds: 8-10 Supine Body Rows 12-15 Banded… Read More

07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen! Max-Effort Lift: 20:00 Bench warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50-60% Assistant Movement:… Read More

07.11.2013 [wednesday]

Max-Effort Lift: ¬†20:00 Bench¬† warm up: 10@bar, 8-10@35%, 5-10@55% work: 5@65%, 5@75%, 5+@85% backoff: 10@50-60% Pulling Superset: a.) Bent-over Row 3×6-8 b.) Banded Pull Aparts 3×10-12 WOD: OTM x 16:00 odd: 3-6 reps of elevated HSPU (Ninja’s use… Read More

06.26.2013 [wednesday]

Max-Effort Lift: 15:00 to find a 1-3RM Push Press Assistant Movement: Weighted Dips or Push Ups 1x close to failure 1x failure Pulling Superset: a.) 3×6-8 Strict weighted pull ups (any grip) b.) 3×10-12 banded pull aparts WOD:… Read More

5.15.2013 [wednesday]

Max-Effort Lift: 20:00 Close grip Bench: Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *% based on latest/heaviest weight achieved Assistant Movement: Weighted Dips 1x close to failure 1x failure Pulling Superset: 3… Read More


Max-Effort Lift: 15:00 to work up to a 5RM Unstable Bench Press Assistant Movement: HSPU (kipping allowed) 1x Max Reps (not to failure) 1x Max Reps to failure Pulling Superset: a.) Strict Bent over barbell row 3×8 b.)… Read More